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The word Triathlon comes from the Greek language meaning an "athletic competition consisting of three events." The Greeks also came up with the motto testing and pushing human limits “citius, altius, fortius” or “swifter, higher, stronger,” so it should be as no surprise that the long distance triathlon was created. There is one caveat to long course triathlons; it requires training and focus. You can not go out and compete in an “Ironman” completing a 2.4 mile (3.9 km) swim, 112 mile (180 km) bike, and run 26.2 miles (42.2 km) without preparation. When you do complete an Ironman and look at what your dedication to training has let you accomplish, it’s very rewarding. So follow these steps to compete in your first long course triathlon.

Triathlons are a learning and testing experience to see how far you can take your body and mind. Each person is unique in what motivates them and what makes them succeed. This how to is basic in nature that can be applied to all training programs and modified by you for your specific needs and goals. Happy training!

Mental focus and determination will get you across the finish line.Most of the race is mental; your body follows what your brain tells you. Motivation and mental stamina with willpower attitude is what gets athletes through these races.

Allow for proper time to complete your workouts. (i.e. 3-7 hr. blocks) It is essential to put in as much quality time to your training as you can. Set apart specific times in your day to train and become jealous of this time. You can't complete all of your training on the weekends if your 9-5 job takes up your weekday time.

Be prepared and experienced. Since the race duration is longer, more discrepancies can happen and put you out of the race. Take time to recognize your weaknesses during training and try to prevent them from happening during the race.

Eat healthy. Get enough protein and carbohydrates to replenish your body. Be aware of anemia, a condition resulting in low hemoglobin in the blood from a lack of protein. This results in decreased oxygen delivery to your muscles.

Things You'll Need

Heart Rate Monitor to measure your training intensity zones

Supplements for carbohydrate replacement and hydration during training.

This prepares your body for the nutrition during your competition. Experiment with different types of sport replacement products to see what works the best for you during your long duration training sessions.

About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 21 people, some anonymous, worked to edit and improve it over time. Together, they cited 7 references. This article has been viewed 20,644 times.